Still Athletes

Growth, change and leveling up is not something for the faint of heart.

If you’re working on bettering your mind, your body, your fulfillment at work, your relationships, whatever it is – you are going to be tested.

This transition period is going to try and sabotage you, threaten you, and dangle that oh-so-familiar comfort of what used to be before you decided to go for it.

I’m here to remind you that you are not alone in this struggle.

The frustration, fear and setbacks you’re experiencing in the in-between is universal, no matter the what the worthwhile goal is.

Anyone who has experienced an earned win has gone through what you’re feeling right now. It’s almost like a rite of passage.

They've also learned to enjoy the process because it's necessary to.

Leveling up isn’t supposed to be easy, linear, or familiar.

So, as the end of the year approaches and all the stress and overwhelm sinks in when you think about how much further you have to go, remember:

Your goals are worth it.

You’re brave and strong for going for better, and the best thing you can do is stay in present moment and continue to put one foot in front of the other.

Be proud of yourself.

Stay present.

If you’re someone struggling and striving for the best life has to offer, you’re in great company.

The win is yours, keep going.

When you try to do all the right actions without the right support, strategies, or a healthy mindset, you’re setting yourself up for failure.

Sure, you might stick to a perfect plan for a little while, but you’ll inevitably self-sabotage, as you know.

There is a clear reason for this, and I want you to know you’re not alone.

While working out and eating whole foods are some of the right actions you need to take… you’ll feel like you’re banging your head against the wall trying to stay consistent when you haven’t addressed the deeper things going on.

What needs to happen is the following:

You need to starting paying attention to how you treat and speak to yourself, especially when you’ve ‘messed up’. We all have inner programming to dismantle.

You need to give yourself more credit, no matter how big or small the win.

You need to understand why you make certain choices when you’re stressed out.

You need to break apart how you think about food, exercise, timelines, and the ultimate role that fitness plays in your life.

The reason most people can’t stick to a plan long-term is because they haven’t done the deep work that’s going to ENABLE them to stay consistent with any sort of plan in the first place.

The good news is, you can do this work alongside a plan of action that’s right for you. A plan that meets you where you are, and only asks of you what you’re ready, willing and able to do.

But without it and telling yourself you’re going to workout and eat healthy (for the 100th time) is like slapping a Band-Aid on a bazooka wound. Your effort isn’t going to last, as you very well know and have already experienced time and time again.

Never thought I’d be able to use the word bazooka lol.

Being nice to yourself, challenging your thoughts, reframing fitness, setting boundaries (with yourself and others), and being honest about what’s in your control versus not… this the tough stuff.

The only thing that can make it easier is working with someone to provide the guidance, support and accountability that isn’t there when you’re going at it alone.

If you’re ready to try again a different way, the link to apply for 1:1 coaching is in my bio.

And I'll also say, it gets easier and easier to follow through on those days that fall into the 60%.

But, you have to start changing the way you react to your feelings.

All discipline is, or habit building, or sustainable practices, etc. is doing what you need to do regardless of how you're feeling in the moment.

Once you do that for a while, the tasks that seemed to require so much energy to get done become automatic and just part of what you do.

They become what you do to live the kind of life you want to live.

Remember: you will NOT be able to rely on motivation to reach your goals.

It just doesn't show up often enough to create change. 25% isn't enough.

You'll get what you want out of life by following through in that 60%.

In the trudge. In the mess. In the emotions. In the chaos. In the s**t.

Figure out what you need to do to push through in those moments where you don't feel like it, and you'll get to where you want to go.

When hitting snooze is the first decision you make in a day because you don't feel like getting up, you're choosing to deny what the person who set the alarm wanted for you.

How about you change that up tomorrow?

How about you follow through?

You need to think about your fitness like you did your degree, or what it took to get to where you are in your career, or what it took to get to where you are in your relationship.

This is a long-term process.

This is a lifelong, life changing process.

It’s a process that when stuck to, has the potential to completely change how you live the rest of your life.

We are talking about quality of life here. It is significant and not to be taken lightly.

Now, that doesn’t mean this journey needs to be hard and miserable. Actually, if you follow me, you know that I don’t buy into that.

But what IS true is that you’ll need to be committed, consistent and patient.

The first thing you need to ask yourself is:

Am I really committed to what it takes to be successful in this journey, or am I in excuse mode?

Excuses just show that it’s a nice to have rather than a must in your life, and honestly – that’s okay.

It’s a personal choice.

But if you really want it, meaning you want it enough to commit to it, then you’re going to have to understand that your ‘ideal’ version of yourself is will come… but it will take the right guidance, time, patience and you pulling yourself up and through all sorts of struggles, setbacks, and frustrations.

Oh and - you can't give up, no matter what.

But then again, isn’t any worthwhile process that way?

You've stuck with long and uncomfortable processes in other areas of your life to get to where you are... you can do it again here.

If you want accountability, or you just don't know where to start in a way that will make a difference, send me a DM and we'll chat.

I can help you.

If I had to pinpoint what'll make you successful in long-term fitness - meaning staying in shape and feeling great in your body for good - it's these two things.

Your mindset and making the moves that are right for you.

In my program, Still Athletes, these two things are my main focus.

First and throughout, I'll help you reframe your mindset when it comes to fitness and its place in your life. Without bringing your brain along, your chances of long-term success and next to none.

Once you get settled into the idea that this isn't an overnight fix, you'll start to make progress in a way that you haven't quite felt before: progress that lasts.

And then, the other thing is the right moves. We'll take a deep dive into your life and start to make small adjustments in the pillars that matter based on what you're ready, willing and able to do.

As you can imagine, this looks a little different for every single client I have.

Sometimes I like to call it 'Life Tetris'. It's about figuring out how to make the pieces fit, in a way that actually works with your life, schedule and responsibilities.

Some work 60-70 hour work weeks.
Some have been trying to lose weight for years.
Some have never exercised before.
Some are healthcare workers that do shift work.
Some have ADHD.
Some have multiple little kiddos.
Some have all the free time but no clue what to do.
Some are in school, working, have kids, a partner and are trying to balance it all.

ALL struggle to ask for help.
ALL struggle to prioritize themselves.

The point is: what's right for you is going to be very specific.

It doesn't really matter where you start, just that you start practicing consistency in what we do put on your plate.

The results will come.

If you're interested in working together to get your head in a good place and on the right track, apply for my coaching. The link is in my bio. If I feel like you could be a great fit, I'll be in touch.

If you can stick to the body recomposition process and build a significant amount of muscle (which creates that body shape you want, by the way), keeping fat off that you don’t want becomes a whole lot easier.

Beginners with little muscle, you have the BIGGEST strides available.

The science behind it is, your muscles need energy to move and do what they do throughout your regular day, as well as in a workout.

The bigger your muscles, the more energy they need i.e. the more calories they burn to function and do what you’re asking of them.

You’ve been told to move more and eat less when you have weight loss goals.

To a certain extent – that’s technically what needs to happen. That’s the calorie deficit part.

But, what’s prioritized with that advice is hours of cardio, cutting out foods and food groups. While you may lose weight with this strategy initially, it’s miserable.

It sucks, which is why it never lasts.

It’s also why a lot of people don’t even bother to start.

When you lift weights, eat lots of protein and prioritize a slight calorie deficit, you will build muscle that will eventually eat up the extra energy that you have stored on your body. AND, when that fat is gone, you’re left with an athletic and strong shape.

You’re not the limp, overexercised noodle that only doing cardio leaves you with. Nevermind all the negative hormonal side effects.

Muscle matters and body recomposition is the right, healthy strategy.

It’s the strategy that worked for me and has worked and IS working for my clients.

And the best part: once you’re in maintenance, you’ll need to get used to eating more. Eating enough to maintain becomes the struggle long-term. Imagine that?

If you want to get in shape the lasting way to get healthy and toned for good, apply to the link in my bio.

I’d love to learn more about you and whether my program is the right fit for you!

DON'T FORGET IT.

How can you do a little something today?

Those dark thoughts are brutal to read, but it’s what goes on in so many of your heads every single day.

Being tough is not the same as being cruel, and being kind is not the same as being weak.

The side of motivation you choose to use with yourself matters in both how your journey will go, and whether or not you will be happy with the result.

Choose tough and kind and watch yourself really win.

In the follicular phase, your hormones are leveling out, meaning: you have more focus, more strength, more appetite control and less fatigue.

Take advantage of this phase by:

• Increasing your training intensity/frequency; there is science around energy being more readily available in this phase.
• Lifting heavier.
• Balancing out the appetite surge you had during your period.
• Planning athletic activities i.e. big hikes.
• Focus on protein; your anabolic (building) hormones are at their peak.
• If introverted, concentrate social events during this phase if you can.
• Complete procrastinated work tasks.
• Get nagging chores done.

During the luteal phase, your hormones are gearing up to carry a pregnancy, meaning: your body needs more resources, you have less appetite control and more fatigue.

You can make the most of this phase by:

• Not planning high-energy activities or socials.
• Decreasing training intensity/frequency.
• Avoiding heavy lifting.
• Planning rest days.
• Indulging in your period craving(s) guilt-free.
• Understanding that your body is bloated and retaining water, which is normal and healthy.
• Sleeping as much as you can.
• Staying hydrated and prioritizing supplements like iron, magnesium and omega-3s.

For simplicity’s sake I’ve described the cycle as two separate and distinct phases.

But, your month is a lot more fluid than that.

Some of the follicular symptoms will be more intense at the beginning of the phase, whereas closer to the luteal phase, the fatigue may begin to creep in.

Similarly, the most intense symptoms of the luteal phase tend to happen the 2-3 days before menstruation, with the end your period almost feeling follicular.

This is why it’s so important to track YOUR menstrual cycle.

Trying to hit personal bests during your luteal phase, or choosing rest days in your follicular phase doesn't make much sense when you think about it.

Going forward: instead of being annoyed and brought down by your period every month, get to know her.

When is each phase? How does each phase feel weekly? daily? Which days of each phase tend to be the most energetic? The least?

How can you think about your month differently?

In the follicular phase, your hormones are leveling out, meaning: you have more focus, more strength, more appetite control and less fatigue.

Take advantage of this phase by:

• Increasing your training intensity/frequency; there is science around energy being more readily available in this phase.
• Lifting heavier.
• Balancing out the appetite surge you had during your period.
• Planning athletic activities i.e. big hikes.
• Focus on protein; your anabolic (building) hormones are at their peak.
• If introverted, concentrate social events during this phase if you can.
• Complete procrastinated work tasks.
• Get nagging chores done.

During the luteal phase, your hormones are gearing up to carry a pregnancy, meaning: your body needs more resources, you have less appetite control and more fatigue.

You can make the most of this phase by:

• Not planning high-energy activities or socials.
• Decreasing training intensity/frequency.
• Avoiding heavy lifting.
• Planning rest days.
• Indulging in your period craving(s) guilt-free.
• Understanding that your body is bloated and retaining water, which is normal and healthy.
• Sleeping as much as you can.
• Staying hydrated and prioritizing supplements like iron, magnesium and omega-3s.

For simplicity’s sake I’ve described the cycle as two separate and distinct phases.

But, your month is a lot more fluid than that.

Some of the follicular symptoms will be more intense at the beginning of the phase, whereas closer to the luteal phase, the fatigue may begin to creep in.

Similarly, the most intense symptoms of the luteal phase tend to happen the 2-3 days before menstruation, but could be more or less.

This is why it’s so important to track YOUR menstrual cycle.

Trying to hit personal bests during your luteal phase, or choosing rest days in your follicular phase doesn't make much sense when you think about it.

Going forward: instead of being annoyed and brought down by your period every month, get to know her.

When is each phase? How does each phase feel weekly? Which days of each phase tend to be the most energetic? The least?

How can you think about your month differently?

*edited* ty to who caught the typo!

If you've been curious about or have been considering working together to make your fitness and healthy lifestyle a serious priority, I am looking for 3 women to start the first week of September.

I know you have specific questions; the best way to get them answered is to apply for coaching using the link in my bio.

We'll hop on the phone, talk about where you are and where you want to go, and if that gap is something I feel I can really help you with, we'll talk specifics and get all of your questions answered.

If you resonate with my content... meaning if it makes you feel at ease and like living the life you picture in a body you love is possible for you, stop hesitating.

Invest in yourself.
Invest in your life to make it what you want it to be.

You're fully capable, you may just need some guidance and support.

Looking forward to reading your application.
-Danielle

Healthy living. Purpose. Connection.

These are the focuses that make for a happy, energetic and well lived life.

You'd think the first thing on your way to an athletic and fit body is to sign up with a gym or cut a bunch of foods out of your diet. You know, the usual culprits: sugar, carbs, comfort and junk food, etc.

No ma'am.

Your best chance at long-term success is to focus on the foundational elements first.

Get your lifestyle aligned with how you really want to be spending your days. Seek out relationships and connections that light you up. Make what you consistently do feel right and aligned with your values.

When you do this, your body will follow. Your body will settle into it's healthiest version as you continue to grow and blossom into the person you know you can be.

If, once you get these elements up and running you want to achieve great fitness, that's the next step.

It's another level.

What I've actually found, is that most people are only seeking the foundation in the first place. Once you have a healthy mindset, body and mind, the insecurities around your body tend to go away.

You'll be happy to live in a healthy body and with an energy level that supports everything you want to do and invest in.

If you still have a desire to reconnect with your athleticism and build the toned body of your dreams once the foundation is laid, you 100% can. It's simply a choice.

But understand that it requires a level of intensity, action and sacrifice most people aren't willing to put forward, and that's totally okay.

The things is, if you can master the foundation... you'll live a happy, energetic and fulfilled life in a body that is exactly right and fit for you, and I think that's pretty awesome.

Kayla has made HUGE strides in her mindset and how she approaches bettering her relationship with her body, herself and her goals.

We're still working together and like her, I cannot WAIT to see what else she improves and thrives in doing.

Also, I look forward to continuing to learn the most from her about all things doggy haha! Developing relationships with my clients that go beyond just fitness and nutrition is the best part.

This coaching relationship is special.

If you're ready for lasting and healthy change, apply for my coaching. The link is in my bio. If I feel like you'd be a good fit, we'll hop on the phone and talk specifics.

Invest in your long-term health, wellbeing and fitness goals.

You won't regret it.

The all-or-nothing will keep you stuck.

If it was going to work, it would've already.

Some food for thought!

It ain't happening.

You are a complex, living, breathing, biological being.

You are not a robot with inputs and outputs.

As you begin to put effort into making healthy and sustainable changes, you're not going to see results right away. And once they do start showing themselves, they will never be linear or perfectly predictable.

It just doesn't work that way if you're doing it right.

The reason this journey doesn't pan out for most people is because of unrealistic expectations, and the inability to practice the consistency and patience needed to reach their goals.

Sure you can commit to a few strict changes for a period of time and get results quickly. Welcome to every diet and trend out there.

But will those results last?

If you've ever said 'I know what works, I'm just going to do it again'.

The thing is - if it worked, you wouldn't have to do it again.

Manage your expectations, learn to cultivate a loving and positive relationship with your body, stay consistent with the habits that matter (building them sustainably and progressively) and you'll get to where you want to be.

Does it take longer? Yes.

But if you're going to choose between longer and lasting versus quicker and short-lived, which way are you going to go?

In this instant gratification culture, unfortunately changing your body composition will NEVER be instant if you want to do it in a way that lasts.

Lasting fitness is reserved for those who buckle in, do the real work (mind and body) and practice patience.

If you're not willing to do that, your results aren't going to stick.

Strength training can seem really intimidating at first.

You're worried about looking awkward, you don't want to get hurt, you don't like feeling lost, you don't want to become Mrs. Olympia, I get it.

I really do.

The thing is, you're new at it. Yes, you're a rockstar in a lot of areas of your life, but strength training just doesn't happen to be one of them.

It sucks to suck, but it's okay to suck at first. I don't know why we forget this.

Once you get a little bit of consistency going: your form will start feeling better, you'll understand what to use for weight, you'll realize putting on muscle is a lot harder and slower than you thought (your Olympia worries die), and you'll just keep getting better and better through practice, losing that lost feeling for good.

All you need to do is start.

Get some help if you can't stay consistent on your own.

But the awkwardness, puffiness, boredom, soreness, and needing to be patient is true for everyone. It's going to be an uncomfortable at the beginning and every single time you strive for a new level, and that's okay.

You can't be comfortable all the time if you're trying to grow or change.

So, these are the 5 things to expect when you start strength training, but I left something out.

Having a good amount of muscle on your body so that you're living in strength is a different way of feeling. It's like you bounce around, full of energy as opposed to dragging your feet.

Once you get a taste, you'll get it.

It's amazing, and worth every single rep.

There's a bit to read here, but every word counts.

I'm so proud of you Erin.

You embraced the process, trusted me and got to work. YOU did this. I'm so excited to see what you continue to accomplish and break through!!

If you're ready for lasting and healthy change, apply for my coaching. The link is in my bio. If I feel like you'd be a good fit, we'll hop on the phone and talk specifics.

Invest in your long-term health, wellbeing and fitness goals.

You won't regret it.

There was enough to read so this caption won't be long: sustainable fitness and getting into great shape in a way that lasts looks different from what you're used to seeing.

It takes longer, requires more mental effort, and asks you to change how you think about yourself and what you do on a day to day basis...

AND

It's totally worth it.

If you're interested in more information on what it would look like to work together and build your healthy habit patterns for lasting results, send me a DM or apply to the link in my bio. I'll be in touch very soon!